women

Sequence Two

Description: Exhale and, as you do so, swing your right foot toward your right hands

·         Exhale and, as you do so, swing your right foot toward your right hands, into a lunge.

·         Inhale and lift your chest up with your ears.

·         Lift slightly out of your hips, keeping your right leg bent and your left leg straight out behind you.

Description: Repeat these two movement five times.

·         Exhale and sweep your arms sideways and down alongside your hips as you bend your left knee slightly

·         Inhale and sweep your ears, straightening your left leg again behind you. Repeat these two movement five times.

Description: Turn the toes of your left foot outward slightly

·         Turn the toes of your left foot outward slightly. Keep your right knee in the lunge position and both your hips square.

·         Interlace your hands behind your back. Roll your shoulders back and down, and pushing into the back heel, lean forward, bringing your hands over your head and your forehead toward your right knee. Hold for three breaths.

Description: Release your hands and place on either side of your right foot

·         Release your hands and place on either side of your right foot. Lift and turn your left heel back into line with your left leg. Press down with your left hand and rotate your torso to extend your right arm upward.

Description: Lower your right hand to the right side of your right foot

·         Lower your right hand to the right side of your right foot. Bring your weight slightly further forward and extend your left arms up. Turning your gaze to your left hand. Hold for three breaths.

Description: Lower your left hand and move into downward dog with your right foot raised

·         Lower your left hand and move into downward dog with your right foot raised. Take three breaths.

Description: Exhale and place your right knee on the mat below your right hip

·         Exhale and place your right knee on the mat below your right hip. Flatten your left foot. And with your right hand directly below your right shoulder, raise your left arm and gaze up toward your hand. Hold the pose.

·         Lift your right hip. If you can, straighten your right leg and place your right toes behind your left heel; if not stay on your right knee. Hold this pose for five breaths.

Description: Exhale and curve your left arm underneath your rib cage

·         Exhale and curve your left arm underneath your rib cage. Inhale and extend your arm back up. Repeat five times. Inhale and swing gently over into plank position.

Description: Exhale, lower your knees and slide your hips backward into an extended child’s pose and pause

·         Exhale, lower your knees and slide your hips backward into an extended child’s pose and pause

·         Inhale and slide your forward along the mat into cobra pose, with your knees and thighs lifted from the mat.

Description: Lower into child’s pose and rest before repeating sequence two with your left leg.

·         Exhale, push your hips up and back, then roll onto the balls of your feet and into downward dog position.

·         Lower into child’s pose and rest before repeating sequence two with your left leg.

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